Daily Joint Mobility Complex
30 reps each
Squat exercise GTG
Warm Up/Corrective Exercises
X Band Walk
Pumps
Cook Hip Lift
Shoulder Rotations
Trunk Rotations
1 x 10
Toe Touch Exercises
Squat Exercise - OHS with 1" heel lift
1 x10
ManMakers - 12 mins
20 KB Sw @ 24kgs/Skipping & Walking - 6 x 2 mins
Decompression Hangs
Hamstring stretches
Shoulder Dislocates
'O' Rating*
Right shoulder - 2
Knees - 1
Lower Back - 1
*Orthepedic Rating - 1 being pain free, 10 being seriously injured.
Comments - No pain from my right shoulder, but it does feel weak and that I'm nursing it a bit. That's why I gave it a 2 and not a 1 - knee and back pain conspicuous by their absence.
I've been testing my FMS Overhead Squat - but that extra inch (below my heels!!) makes all the difference. I'm still leaning way too far forwards anyway, but my knees feel great and I can stay in bottom position comfortably longer.
Sets of 20 swings felt downright easy tonight. I didn't step out of line on the food front in the last 2 days since my "crash" and I've gotten plenty of rest sleeping like a baby. Prehaps it was just a one off - who can say? Never-the-less I'm going to proceed conservatively and up the volume by 1 rep each time. Weight still dropping and I am below the 200lbs mark now, no need to change a winning formula.
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2 comments:
Below 200lbs is awesome. 20 swings per set is nothing to sniff at either. Nice session and good to see you going hard again after the layoff. Glad the diet is still dialed in too.
Cheers Martin - it's all about the diet for now. I'll have my fun like you and Franklin after I've earned it.
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